39 Years old...help me cut please!!

[gatesmarch]

Hey guys, I've been lifting about 2 years and here's my first current "cutting" program. I have been doing this diet for about one month and a half, and have lost weight...just not as much as I believe I should have by now. I'd say I'm currently at 22% Bf.

Age: 39
Height: 5'9"
BF: Roughly 22%
Routine: HST 3 day split. 14 exercises altogether on w/o days including 4 Big lifts.
Diet: Breakfast either oatmeal or eggs cooked in olive oil
snack: Protein shake (protein and water and scoop of Green Superfood
lunch/Post WO: Either 1 cup lean deli meat/or can of tuna on salad/or 4 egg whites and piece of fruit and protein shake
Snack: Protein shake with flaxseed oil and some almonds
Dinner: Varies. Usually includes a meat and vegetable with
rice sometimes.
Late snack: Cup of lowfat or nonfat yogurt with almonds.
Before Bed: Protein shake with scoop green superfood


Supplements: LGD 4033, Bulbine, MG Supertest Booster, Erase (AI), flaxseed oil 2 TBSP ED, Men's multi, Fish oil, L-carnatine, sesamin caps, kelp caps Bullnox pre w/o and Xtend intra workout and Creatine post...I also drink plenty of water.

The weight just seems to be staying where it is currently. I'm really frustrated. I'm not a fan of vegetables at all. I do have sugar in my coffee in the am and may a tsp in my oatmeal of brown sugar but I doubt that's the WHOLE reason for the weight to stop coming off. I've lost 2 notches in my lifting belt since starting but it's stalled there for 2 weeks.
Thanks for any help in advance!

 

[rustilldown]

Just give me 15 min and ill comment more just cooking dinner bro.
Your diet looks pretty decent. I would incorporate hiit back into your workout regimen. It's awesome for shedding fat. Hit the gym 5 days a week not 3.

I don't think the sugar in your coffee is what's stalling your fat loss. I usually put honey or Splenda In mine though.
At 22% it shouldn't be too hard to drop fat . You are either mis calculating your calories that your consuming or you aren't working hard enough in the gym . Fasted morning cardio works well for me also, and then pushing weights in the evening. Ill just have a cup of coffee with 2 Splenda on the way to the gym then pound out a half hour cardio and sip on xtend. Ill then shower head to work and eat a bunch of egg whites and a whole grapefruit. Before bed ill have freshly squeezed lemon water also.
Keep fighting the good fight and watch the mirror . Protein with every meal preferably lean meat.

And keep this as a log. Track your progress meals and workouts so others can also chime in and give support and ideas it all starts here !

 

[RickRock13]

I would make some changes to your diet. Your diet seems a little heavy on fats with all the oils and nuts. That's a hell of a lot of extra calories you don't need right now. Healthy fats are great, but you need to cut them down. Don't use so much olive oil, and cut out the nuts. Switch to egg whites instead of whole eggs. Fat is 9 calories per gram....the highest of all 3 of the macronutrients. You need to keep calories down.

Also you should try and limit your use of all theoretic shakes. One or even two a day is ok, but try and get more lean meats in there. It also helps fill you up and make you more satisfied while dieting down.

 

[rustilldown]

Yeah Rick makes a good point.
I mean at the end of the day calories in vs calories out is going to determine weight loss for the majority of cases, but the way you break up your macronutrients will help determine the type of weight you lose whether it be fat or muscle or both. Protein shakes also will bloat you up if you have too many, stress your kidneys and possibly cause water retention from poor kidney function.
I used to drink whey all day,
And when I made the switch to just 1'scoop a day I was amazed at the difference it made. No more gas build up, no more bloat , and more energy .

 

[bakemeacookie]

Hey guys, I've been lifting about 2 years and here's my first current "cutting" program. I have been doing this diet for about one month and a half, and have lost weight...just not as much as I believe I should have by now. I'd say I'm currently at 22% Bf.

Age: 39
Height: 5'9"
BF: Roughly 22%
Routine: HST 3 day split. 14 exercises altogether on w/o days including 4 Big lifts.
Diet: Breakfast either oatmeal or eggs cooked in olive oil
snack: Protein shake (protein and water and scoop of Green Superfood
lunch/Post WO: Either 1 cup lean deli meat/or can of tuna on salad/or 4 egg whites and piece of fruit and protein shake
Snack: Protein shake with flaxseed oil and some almonds
Dinner: Varies. Usually includes a meat and vegetable with
rice sometimes.
Late snack: Cup of lowfat or nonfat yogurt with almonds.
Before Bed: Protein shake with scoop green superfood


Supplements: LGD 4033, Bulbine, MG Supertest Booster, Erase (AI), flaxseed oil 2 TBSP ED, Men's multi, Fish oil, L-carnatine, sesamin caps, kelp caps Bullnox pre w/o and Xtend intra workout and Creatine post...I also drink plenty of water.

The weight just seems to be staying where it is currently. I'm really frustrated. I'm not a fan of vegetables at all. I do have sugar in my coffee in the am and may a tsp in my oatmeal of brown sugar but I doubt that's the WHOLE reason for the weight to stop coming off. I've lost 2 notches in my lifting belt since starting but it's stalled there for 2 weeks.
Thanks for any help in advance!

Hi,

Why are you not posting your calorie deficit? That's important. Are you logging your calories daily using MyFitnessPal? I read my clients the riot act if they don't log their calories during cutting.

If you're not losing weight then either:

1) you're overestimating your calorie intake
2) you're overestimating your daily calorie burn
3) not getting enough protein and weight exercises and losing muscle along with fat.

Also don't forget - weight doesn't matter. How are you in the mirror? Weight Loss != Fat Loss. You could be losing fat but gaining muscle.

Also water retention is important. You may lose fat but water may takeup those fat cells (fat cells are half water) and then one WHOOSH, water leaves and you look leaner overnight. (why many suggest cheat days - you get leaner next day).

Drop the low fat - it's just more calories and chemicals. Body likes good fats and keeps you fuller. I notice you have no peanut butter in there? PB is good fats and keeps u full. Add in a spoon of benefiber in there too. You can also throw in a EC fatburner in there to give u a small metabolism boost/appetite suppression. Some people also like pseudoephedrine HCL found in sudafed.

but start with increasing the deficit. Weight Loss is all about ADJUSTING the deficit every 2 weeks til you get the results you want. There's no such thing as "weight loss plateaus". That's scientifically impossible - drop calories enough and body has no choice but to go to your fat stores.

hth

 

[gatesmarch]

Thanks for the feedback guys. I didn't know about myfitnesspal, so I'll start that today. I'll also cut down on the oils, I have bad joints which aren't sore anymore and I attributed that to the various oils. Bakemeacookie, all I use is a mirror. I don't have a scale and I know (in my opinion) they're useless if your building muscle and burning fat. My calipers vanished (kids I'm sure). How would I calculate calories burned? My workouts end up being about 2 hours maybe more; but that includes warming up for each exercise and there is 2 minutes between sets because right now they are heavy five rep sets. I do agree I'm going to have to add HIIT again. I was doing only 15 minutes on my off days a few weeks back and it really seemed to speed it up rapidly. Amazing for such a short workout. Thanks again for all of your feedback.

 

[bakemeacookie]

How would I calculate calories burned? My workouts end up being about 2 hours maybe more; but that includes warming up for each exercise and there is 2 minutes between sets because right now they are heavy five rep sets. I do agree I'm going to have to add HIIT again. I was doing only 15 minutes on my off days a few weeks back and it really seemed to speed it up rapidly. Amazing for such a short workout. Thanks again for all of your feedback.

For weight loss - generally workouts don't burn enough calories to matter much unless you're going all out (which is hard when injecting less calories and will lower your metabolism anyways).

but workouts (muscle) are good for creating discipline, preventing muscle loss and studies have shown people who exercise while cutting adhere better to their diets.

I'd lose the HIIT cardio while cutting and just do weights and maybe some low intensity exercises and jogs. You're injeting less calories, so energy/glycogen is low so you'll "bonk" out a lot. Stress yourself to do them and cortisol will simply rise and your body will start fighting you.

You don't want that. This is what slows weight loss down. Remember, for evolutionary reasons, your body does not want to lose weight.